CrossFit Ballwin – CrossFit
Welcome back, Morgan.
Warm-up
1 Minute
Easy Bike
Active Spidermans
:45 Seconds
Medium Bike
Active Samson
:30 Seconds
Faster Bike
Push-up to Down Dog
:30 Seconds
PVC Pass Throughs
Air Squats
PVC Pass Throughs
Knuckle Drags
Modified Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Childs Pose – 1 Minute
Wrist Stretch – 1 Minute
Strength & Skill
Pull-Ups:
1. Feet Together, Legs Long
2. Head Neutral
Handstand Push-Ups:
1. Tripod
2. Knees to Chest
Power Snatch:
1. Punch Hard
2. Arms Long
Metcon
Choose a weight on the barbell that could be cycled for 20+ repetitions when fresh.
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
55 Cal Bike
55 Handstand Push-ups